WOD Friday 20171201

Thanks to everyone who filled out our Feedback Survey. We will use the results to make Connex better everyday. As promised for those who threw their name in for the chance to get a free month, our winner is….Lisa S.! We will run these surveys again in the future to make sure we are doing the things you want to see in your gym. Thanks for helping us make the best community possible!

It’s December and you know what that means; Rowing Challenge Time! Before or after every CrossFit WOD, TeamWOD, StrongFit, or Strong & Stretchy that you attend get 3 minutes on the rower for max calories, tally your calories on the whiteboard, and the man and woman with the most calories at the end of the month will win a prize! This is a chance to get better at rowing and to show your consistency of getting to the gym.

PreWOD
Back Squats
5@75,80,85,90,95%

WOD
LiftOff 2017 Event 3
AMRAP 12
25 Pull Ups
50 Cal Row
100 Overhead Squats 45/45
50 Box Jumps 24/20
25 Pull Ups